Eat your eggs (especially if you love them). Unless you are a vegan or vegetarian, eggs are one of the most nutrient-packed foods you can add to your plate. They are a good source of protein and are loaded with vitamins and healthy fats. You can have them boiled, scrambled, or sunny-side up. Here are some of the benefits of eating eggs regularly.
Nutrient rich
You can consider eggs as superfoods. It is a powerhouse of vitamins. An egg contains 78 calories, 6 grams of protein, and 5 grams of fat.
A single large boiled egg contains:
Contrary to past concerns, egg consumption in moderation does not increase heart disease risk for most people. For most people, an egg a day does not increase the risk of a heart attack, a stroke, or any other type of cardiovascular disease.
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A controlled study published in 2022 looked at the association of egg consumption, metabolic markers, and risk of cardiovascular diseases. They found that people who ate a moderate amount of eggs had higher levels of a protein in their blood called apolipoprotein A1– a building block of high-density lipoprotein (HDL), also known as ‘good lipoprotein’. These individuals especially had larger HDL molecules in their blood, which help clear cholesterol from the blood vessels and thereby protect against blockages that can lead to heart attacks and stroke. However, there are several studies that have linked egg consumption to increased risk of cardiovascular diseases.
Boosts brain function
Eggs are one of the best sources of choline, a nutrient that is critical for brain health. Choline supports memory, mood, and cognitive function. Studies have shown that adequate choline intake may reduce the risk of cognitive decline in older adults. A single egg contains about 147 mg of choline.
Eye health
Eggs contain antioxidants such as lutein and zeaxanthin, which protect against age-related macular degeneration and cataracts. Regular egg consumption can contribute to better eye health, particularly in older populations.
Stronger bones
Yes, that’s right. Eggs are a natural source of vitamin D, which aids calcium absorption for bone health. Adequate vitamin D intake can reduce the risk of osteoporosis, falls, and fractures.
Healthy hair and skin
Eggs contain biotin and other B vitamins that promote healthy hair, skin, and nails. A biotin deficiency can lead to hair loss, and eggs are an east way to boost intake.
Weight management
Eggs are a great source of protein. High in protein and low in calories, eggs promote satiety. It keeps you fuller for longer periods. They are also low in calories, making them the best choice for individuals on a weight loss journey. Eating egg-based breakfasts can help feel fuller longer, and thereby potentially aid weight loss.
Muscle strength and repair
The high-quality protein in eggs helps in muscle maintenance and recovery, especially for people who are invested in fitness. Eggs are a cost-effective protein source for them. Remember, proteins are the main building blocks of the human body.
Immune system
The selenium and zinc found in eggs help to strengthen the immune system. Studies have shown that these minerals enhance immune response and help the body fight infections.
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Raise HDL
Eggs are linked to increased levels of HDL (high-density lipoprotein) often called the ‘good’ cholesterol. That’s because HDL helps remove bad cholesterol from your bloodstream. People with higher HDL levels generally have a lower risk of heart disease, stroke, and even complications related to type 2 diabetes.
Nutrient rich
You can consider eggs as superfoods. It is a powerhouse of vitamins. An egg contains 78 calories, 6 grams of protein, and 5 grams of fat.
A single large boiled egg contains:
- Vitamin A: 8% of the DV (daily value)
- Folate: 6% of the DV
- Pantothenic acid (vitamin B5): 14% of the DV
- Vitamin B12: 23% of the DV
- Riboflavin (vitamin B2): 20% of the DV
- Phosphorus: 7% of the DV
- Selenium: 28% of the DV
- Eggs also contain decent amounts of vitamin D, vitamin E, vitamin B6, calcium, and zinc
Contrary to past concerns, egg consumption in moderation does not increase heart disease risk for most people. For most people, an egg a day does not increase the risk of a heart attack, a stroke, or any other type of cardiovascular disease.
Video
A controlled study published in 2022 looked at the association of egg consumption, metabolic markers, and risk of cardiovascular diseases. They found that people who ate a moderate amount of eggs had higher levels of a protein in their blood called apolipoprotein A1– a building block of high-density lipoprotein (HDL), also known as ‘good lipoprotein’. These individuals especially had larger HDL molecules in their blood, which help clear cholesterol from the blood vessels and thereby protect against blockages that can lead to heart attacks and stroke. However, there are several studies that have linked egg consumption to increased risk of cardiovascular diseases.
Boosts brain function
Eggs are one of the best sources of choline, a nutrient that is critical for brain health. Choline supports memory, mood, and cognitive function. Studies have shown that adequate choline intake may reduce the risk of cognitive decline in older adults. A single egg contains about 147 mg of choline.
Eye health
Eggs contain antioxidants such as lutein and zeaxanthin, which protect against age-related macular degeneration and cataracts. Regular egg consumption can contribute to better eye health, particularly in older populations.
Stronger bones
Yes, that’s right. Eggs are a natural source of vitamin D, which aids calcium absorption for bone health. Adequate vitamin D intake can reduce the risk of osteoporosis, falls, and fractures.
Healthy hair and skin
Eggs contain biotin and other B vitamins that promote healthy hair, skin, and nails. A biotin deficiency can lead to hair loss, and eggs are an east way to boost intake.
Weight management
Eggs are a great source of protein. High in protein and low in calories, eggs promote satiety. It keeps you fuller for longer periods. They are also low in calories, making them the best choice for individuals on a weight loss journey. Eating egg-based breakfasts can help feel fuller longer, and thereby potentially aid weight loss.
Muscle strength and repair
The high-quality protein in eggs helps in muscle maintenance and recovery, especially for people who are invested in fitness. Eggs are a cost-effective protein source for them. Remember, proteins are the main building blocks of the human body.
Immune system
The selenium and zinc found in eggs help to strengthen the immune system. Studies have shown that these minerals enhance immune response and help the body fight infections.
Video
Raise HDL
Eggs are linked to increased levels of HDL (high-density lipoprotein) often called the ‘good’ cholesterol. That’s because HDL helps remove bad cholesterol from your bloodstream. People with higher HDL levels generally have a lower risk of heart disease, stroke, and even complications related to type 2 diabetes.
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